6 fitness tips for a safe summer work out

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Don't let the blazing heat and intensifying heat index stop you from working out. 

The heat, humidity, risk of dehydration, and poor air quality make it harder on your body and even increase the chances of heat-related illnesses, the Centers of Disease Control and Prevention warns.  

But it can done. Fitness coach and registered nurse John Robert Pascual gave us necessary tips so we can keep on being fit and healthy in this heat.

1. Avoid midday workout. According to Pascual, it's best to skip the sweat sessions between 10 a.m. and 4 p.m., when the sun is at its peak. 

And avoid direct exposure to the sun, too. "Dyan nag-pi-peak yung temperature na nag-re-range around 32 34C, plus yung heat index. Sobrang init niya,” he explains.

"Working out during the sun’s peak can increases your body temperature and may lead to heat illness," he adds.

Instead, Pascual recommends exercising early in the morning, between 5:00 a.m. and 8:00 a.m., or later in the afternoon after 5:00 p.m., when the temperature starts to cool down.

In cases that midday is the only time you are available to work out, Pascual suggests looking for a place with good ventilation system, instead of training outdoors. 

“May mga gyms naman na like aircon or actually hindi aircon, basta maganda yung ventilation system nila, para ma-avoid na mag-suffer sa mga heat illness,” he said. 

2. Wear appropriate clothes 

Wearing appropriate clothes — like moisture-breaking clothes or dry-fit apparel — while working out is a must in this summer weather to help cool off your sweating body, Pascual said. 

Take note of the color of the workout clothes you are going to wear too! "If you're wearing black, I think mas nakapag-hold siya ng heat in comparison with light-colored clothes. So yun, consider mo, to wear light-colored clothes, yung medyo mas presko,” Pasual said.

Wear sando or loose-fit clothing for a more comfortable workout experience. 

3. Stay hydrated

We cannot emphasize enough the importance of staying hydrated  this summer — moreso when working out this summer because it helps regulate fluid balance, supports optimal muscle function, and keeps your performance at its peak.

instead of regular water, Pascual suggests drinking water with electrolytes.

Electrolytes are minerals that the body needs to function. Some examples are calcium, magnesium, potassium, and sodium.  

"When we sweat, we release electrolytes, so if you only drink water, you don't get to replenish those electrolytes," Pascual explains.

If you don't have a sports drink readily available, and you're sweating profusely, drink your water any way, and then supplement it with an electrolyte drink after, says.

What are good good sources of electrolytes? According to Healthline, coconut water, milk, and sports drinks.

4. Wear sunscreen

If you are into outdoor exercises like running, breeze walking or biking, wear sunscreen to protect your skin from UV rays and avoid getting sunburn. 

“Yung sa [paggamit ng] sunscreen naman nakakatulong siya to prevent yung skin cancer and it helps na, lalo na yung medyo conscious sa skin nila, it slows down yung aging ng skin. At saka, syempre yung nakakatulong siya na makaprevent ng sunburn,” Pascual said. 

5. Take breaks

While it's tempting to keep pushing toward your fitness goals, taking breaks is just as important.

“Taking breaks in between work out is important to give your body time to recover and cool down a bit,” Pascual explained.

6. Be wary of signs of heat illnesses 

With the extreme temperatures and high heat index, the risk of heat-related illnesses is high.

Whether you're working out at the gym or staying active outdoors, the medical practitioner advises being alert to the warning signs of heat exhaustion and heat stroke.

“So, kailangan aware ka na kapag yung body temperature mo is around 39 degrees or higher, medyo ano na yan, parang sign na siya na possible ka na mag-heat exhaustion,” Pascual explained. 

“If heat exhaustion pa lang, mapapansin mo na yung body mo medyo nagpe-pale, and then medyo cold and clammy to touch yung body mo, medyo malamig. Nasa nasa first sign ka na ng heat exhaustion,” he added.

In heat stroke, on the other hand, the skin will become hot and turn red, per Pascual.

“At the same time, you can observe that if you experience headache, dizziness, medyo nagkakaroon tayo ng confusion,” he said. 

Once the body feels the symptoms of possible heat illnesses, Pascual recommends to stop your workout, drink some water and seek medical intervention as needed.

“Kung ma-feel mo siya, it's best to stop your workout. Tapos drink some water. If kailangan ng medical intervention, mas okay,” he noted. — LA, GMA Integrated News